I have been looking into improving my ratio of omega 6 to omega 3 as one of the steps in maximizing my health as approach the cross the top of the hill (age 50), and since I am sitting here eating cabbage in my bone soup from pastured cows, I thought I would do a quick search on the makeup of it. I will be doing a post on Omega 3 & 6 exclusively, but the info I ran across on cabbage inspired me to record my findings.
Quick side note: I call it bone soup instead of beef (or whatever) stock because many people think stock and broth are the same thing, and they are not. Stock is made from bones and connective tissue, broth is made from meat.
First off, apparently not all cabbage is the same, but it all seems to be equally healthy, just for different nutritional profiles. Bok choy has a higher concentration of beta-carotene and vitamin A than any other variety of cabbage. Red cabbage containing significantly more protective phytonutrients than green cabbage due to its concentration of anthocyanin polyphenols. These pigments have begun to be studied more because of their anti-oxidant and anti-inflammatory properties. Red cabbage also has 6 times more vitamin C than its green cousin. Savoy cabbage is a better source of Sinigrin (a glucosinolate) which is currently receiving special attention in cancer prevention research.
All cabbage contains glucosinolates, but occur in different patterns in the different types of cabbage. Plants producing large amounts of glucosinolates are currently undergoing basic research for potential actions against cancer. (sulforaphane from broccoli being the best known example). Glucosinolates directly affect the function and expression of genes. Known as the epigenetic effect, it supplies both wide-raging and long-lasting changes to the gene’s function. Human research reveals higher dietary intakes of glucosinolates are associated with a reduction in the risk of most common cancers. One of the bi-products of glucosinolates has been found to down-regulate androgen receptors – minimizing stimulation of prostate cancer by testosterone, and cutting the risk of prostate cancer by 32%!!
Cabbage seems to be an excellent source of vitamin K & C, and are real heavy hitters in the phytonutrient department, with polyphenols being at the top of that list in cabbage.
All cruciferous vegetables must be chopped or chewed well for real benefits. Also, the fiber-related components in cabbage do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. When this binding process takes place, it’s easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw cabbage still has cholesterol-lowering ability, just not as much as steamed cabbage. Steaming is a better cooking method than microwaving, two minutes of microwaving destroys the same amount of myrosinase enzymes as seven minutes of steaming. High temperature cooking reduces the rate of glucosinolate conversion to active molecules by about 300 percent.
Heat 5 TBS of bone soup (or water) in a stainless steel skillet.
Add shredded cabbage as soon as bubbles begin to form
cover and sauté for 5 minutes
turn off heat and let sit for 2 more minutes
Here is a great website for more info: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19
Have a Great Day!